Friday, June 10th WOD

IMG_4954

Workout for Fri., 6/10:

Warm Up –

200m Sprint

2×10 Banded Pull Aparts (OH & Fontal)

20 Banded Pass Throughs

30 Kip Swings

Then….

w/ Barbell

10 Barbell DLs

10 Barbell Clean Pulls (From Power Position)

10 Barbell Power Clean (From Power Position)

10 Barbell Power Clean (From Hang)

15 Push Jerks

WOD –

Fit:

5 RFT

9 Deadlift (95/65)

6 Hang Power clean (95/65)

3 Push jerk (95/65)

9 Knee Raises

6 Jumping Chin 2B

3 Jumping C2B

Perf:

5 RFT

9 Deadlift (135/95)

6 Hang Power clean (135/95)

3 Push jerk (135/95)

9 T2B

6 Chin 2B

3 C2B

Comp:

5 RFT

9 Deadlift (155/105)

6 Hang clean (155/105)

3 Push jerk (155/105)

9 T2B

6 C2B

3 Bar M.U.

Open Gym Suggested Work:

Oly –

5×3

Split Jerk @ 75 %

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